Dietitians Reveal Which Is More Nutritious

Whether you’re trying to eat more protein-rich foods or merely looking to diversify your meals, incorporating more seafood into your diet is a great way to do both. And at the top of the list of seafood options you’ll find salmon vs. tuna. But is one better for you than the other?

Meet the experts: Jordan Hill, M.S., R.D., C.S.S.D., a registered dietitian at Live it Up; Jamie Baham, M.S., R.D.N., L.D., a cancer prevention registered dietitian at Ladybug Nutrition.

Here, dietitians explain the possible health benefits you may get from salmon and tuna, plus the potential drawbacks you need to know about, and which one you should make part of your healthy diet.

Here’s how raw salmon and tuna stack up from a nutrition perspective (canned salmon and tuna are similar, just slightly lower in calories and fat—but this depends on the brand).

Salmon nutrition

According to the U.S. Department of Agriculture (USDA), 100 grams (g) or about 3.5 ounces of raw farm-raised Atlantic salmon contains:

• 197 calories
• 20 g of protein
• 13 g of fat
• 0 g of carbohydrates
• 0 g of fiber

Tuna nutrition

Per the USDA, 100 g or 3.5 ounces of raw bluefin tuna contains:

• 144 calories
• 23 g of protein
• 5 g of fat
• 0 g of carbohydrates
• 0 g of fiber

“Salmon offers several nutritional benefits. Most notably, it is rich in omega-3 fatty acids, which reduce inflammation in the body and support heart and brain health,” said Jordan Hill, M.S., R.D., C.S.S.D., a registered dietitian at Live it Up. The omega-3 content is where salmon really shines. According to the National Institutes of Health (NIH), salmon is the top food source of the omega-3 fatty acids DHA and EPA, which are the forms that your body is able to utilize (it needs to convert ALA, the form found in plant foods, into EPA and then DHA before using it). Omega-3s play a key role in the formation of cell membranes, particularly in the retina and brain, plus provide energy for the body. They have also been shown to lower levels of triglycerides and LDL (bad) cholesterol, which a review published in the Journal of the American Heart Association found can help lower your risk of coronary heart disease and heart attack.

“Salmon is also rich in protein, which is good for muscle health,” said Hill. “Some micronutrients found in salmon include vitamin D and selenium, both supportive in immune function.” Per the USDA, salmon delivers nearly 50% of the recommended daily intake of selenium, which is important for maintaining healthy levels of thyroid hormone.

“I love to add a quick salmon snack like Chicken of the Sea’s Wild Caught Alaskan Pink Salmon as a high protein snack on a busy day,” said Jamie Baham, M.S., R.D.N., L.D., a cancer prevention registered dietitian at Ladybug Nutrition. “It pairs perfectly with a nice crispy apple.”

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There are hardly any downsides to eating salmon. “Unless you have a food allergy or intolerance, salmon is a great source of lean protein to make a regular part of your diet,” said Baham. It’s high in protein and good fats and very low in bad ones, so if you want to eat it every day, feel free. As with any food, how you prepare it can make a difference, so be mindful of any salts, oils, and additives you plan to use. Remember, everything in moderation.

“Tuna is another high-quality protein that is a perfect addition to your lunchtime meal rotation,” said Baham. It contains many of the same nutrients as salmon, including omega-3s, vitamin D, and selenium. “The difference is that it is lower in fat and has less omega-3 fatty acids,” Hill said. While salmon contains 1.83 g of DHA and EPA per serving, according to the NIH, light canned tuna contains 0.19 g, and cooked yellowfin tuna contains 0.1 g.

That said, tuna delivers more selenium (66% of the recommended daily intake for adults), making it an excellent pick if you’re concerned about your thyroid. A review published in Frontiers in Endocrinology notes that not getting enough selenium may increase the prevalence of several kinds of thyroid disease, while getting sufficient amounts of the micronutrient may delay the progression of Graves’ disease, improve thyroid health in people with Hashimoto’s thyroiditis, and potentially help combat thyroid cancer.

“One of my favorite choices is the solid yellowfin tuna in olive oil,” Baham said. “It’s perfect for if you’re following a Mediterranean diet or the DASH diet to reduce hypertension.”

Most adults can enjoy tuna without concerns, assuming they don’t have an allergy or intolerance, said Baham. The exception is if you’re pregnant or breastfeeding. “Albacore and white tuna may contain more mercury, so if you’re pregnant, limit servings of these per week or choose canned light tuna, which is lower in mercury,” she suggested. According to the Centers for Disease Control and Prevention (CDC), mercury may pass through the placenta during pregnancy and through breast milk after birth (though in much smaller amounts than during pregnancy) and affect the baby’s brain and nervous system development, so high-mercury foods should be avoided during these times.

“Both fish choices can be a delicious part of your weight loss journey due to the high protein content that will help you feel satisfied at mealtime and decrease the feeling of hunger after a meal,” Baham said. One study in Obesity Science & Practice found that higher protein intake is associated with greater weight loss. Both salmon and tuna provide loads of protein.

“It’s not that one is healthier than the other; however, they offer different amounts of similar nutrients,” said Hill. Both salmon and tuna are excellent sources of protein. Salmon delivers more omega-3s, while tuna is higher in selenium and lower in fat. If you’re aiming to eat seafood two to three times per week, incorporating both into your weekly meals is an excellent choice. If you are pregnant or breastfeeding, salmon may be the better choice—but consult your doctor and/or a dietitian for the best advice for your body.